Whether you’re cleaning house, lifting your child, or picking up a heavy box, you’ll often find yourself in a position that relates to the Romanian Deadlift (RDL); a trusted and fundamental exercise that’s a strength training standard.
Doing this move will firm your lower body, and it just may save you from a future back injury. The RDL works your posterior chain—your back, glutes, and hamstrings. You’ll also use your core to stabilize your body during the move.
1. Hold a pair of dumbbells or weighted bar with a “clean” or just slightly wider than shoulder width grip.
2. Exaggerate good posture by pulling your shoulders back, lifting your chest up, and keeping your abs braced. The dumbbells/bar should fall against the front of your thighs.
3. Begin the move by driving your hips back while softening your knees to allow dumbbells/bar to travel down your legs. While maintaining retracted shoulder blades, keep the bar against your legs with the weight in your heels the entire time. You may feel a stretch in your hamstrings.
4. Once you “bottom out,” (below your knees if possible) sit back on your heels, squeeze your glutes, and stand up a little faster than you went down.
5. When you reach the starting position, reset your posture and prepare for the next rep.
Do 4-8 reps with 3-5 sets.
Craig White, Trainer and Director of I.H.P
Institute for Human Performance
158 S. Waukegan Rd., Deerfield
Craig has worked in the fitness industry for over 20 years. He works with athletes looking to improve in a specific sport and those who are interested in improving their overall fitness.